Fiber is the part of plant foods your body cannot fully digest. That is exactly what makes it useful. It helps keep bowel movements regular, helps you feel full after meals and is linked with healthier cholesterol and blood sugar levels. Yet most Americans eat only about half the fiber they need.
How much to aim for
US dietary guidance suggests roughly 22 grams of fiber a day for women over 50 and 28 grams for men over 50, based on typical calorie needs. In practice, 22 to 28 grams is a good target for most older adults. Your doctor may suggest a different amount if you have a digestive condition.
Two kinds of fiber
- Soluble fiber dissolves in water to form a gel. It is found in oats, beans, lentils, apples, citrus fruits and barley, and it can help lower cholesterol and steady blood sugar.
- Insoluble fiber adds bulk and helps food move through your gut. It is found in whole-wheat products, bran, nuts and the skins of fruits and vegetables.
Most plant foods contain both.
Fiber in common foods
| Food | Approximate fiber |
|---|---|
| 1/2 cup cooked lentils | 8 grams |
| 1/2 cup cooked black or kidney beans | 6 to 8 grams |
| 1 cup raspberries | 8 grams |
| 1 medium pear, with skin | 5 to 6 grams |
| 1 medium apple, with skin | 4 grams |
| 1 cup cooked oatmeal | 4 grams |
| 1 tablespoon chia seeds | 4 grams |
| 1 ounce almonds | 3.5 grams |
| 1/2 cup cooked broccoli | 2.5 grams |
| 1 slice whole-wheat bread | 2 grams |
Simple ways to add fiber
- Start the day with oatmeal or a high-fiber cereal topped with fruit.
- Choose whole-grain bread, pasta and brown rice.
- Add beans or lentils to soups, salads, chili and pasta sauce.
- Keep the skins on potatoes, apples and pears.
- Snack on fruit, raw vegetables, popcorn or a small handful of nuts.
- Have a vegetable at lunch and two at dinner.
Fiber and constipation
Constipation is common in older adults. Causes include low fiber intake, not drinking enough, less physical activity and some medicines, such as certain pain medicines, iron supplements and antacids. More fiber, more fluids and daily movement often help.
See your doctor if constipation is new, lasts more than a few weeks or comes with blood in your stool, unexplained weight loss or severe belly pain.
What about fiber supplements?
Fiber supplements can help some people, but food sources also provide vitamins, minerals and other nutrients. If you use a supplement, start with a small dose, take it with a full glass of water and ask your pharmacist whether it could affect how your other medicines are absorbed.
Recipes to try
Lentil soup, bean and vegetable chili, overnight oats with berries, and whole-grain salads with chickpeas are easy, filling and inexpensive. See breakfast ideas with staying power and freezer-friendly meals for more ideas.
